{"id":275,"date":"2014-09-16T13:10:00","date_gmt":"2014-09-16T11:10:00","guid":{"rendered":"https:\/\/powergym.com\/blog\/2014\/09\/16\/consejo-del-mes-planifica-tu-entreno-de-running-evita-lesiones-y-recuperate\/"},"modified":"2024-03-25T11:57:08","modified_gmt":"2024-03-25T10:57:08","slug":"consejo-del-mes-planifica-tu-entreno-de-running-evita-lesiones-y-recuperate","status":"publish","type":"post","link":"https:\/\/www.powergym.com\/blog\/consejo-del-mes-planifica-tu-entreno-de-running-evita-lesiones-y-recuperate.html","title":{"rendered":"Consejo del mes: Planifica tu entreno de running, evita lesiones y recup\u00e9rate"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\">Despu\u00e9s de las fiestas, llega el momento de proponerse <strong>nuevos retos y metas deportivas. <\/strong>En el consejo de este mes os daremos una serie de pautas sencillas, pero imprescindibles, para que pod\u00e1is planear con \u00e9xito una carrera de diez kil\u00f3metros, tanto si es la primera vez como si lo que quer\u00e9is es mejorar vuestra marca personal.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-family: verdana, geneva, sans-serif; font-size: 12pt;\">En primer lugar, para llevar a buen puerto tu <a href=\"https:\/\/www.powergym.com\/blog\/guia-de-trail-running-como-empezar-a-correr-por-montana.html\">entreno de running<\/a>, escoge un momento en el que est\u00e9s tranquil@ y en el que puedas dedicarte con cierta <strong>seriedad y constancia a los entrenos.<\/strong> Si est\u00e1s en medio de una mudanza, por ejemplo, no es el momento m\u00e1s indicado para que te plantees iniciar estos entrenos. Despu\u00e9s, busca en una web especializada de carreras, el calendario de tu ciudad y escoge una que est\u00e9 entre 6 y 10 semanas vista. Te recomendamos seis semanas si solo quieres terminar la carrera y diez semanas, si tu objetivo es mejorar tus tiempos y exprimir al m\u00e1ximo tu rendimiento.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-family: verdana, geneva, sans-serif; font-size: 12pt;\">Ahora, viene lo m\u00e1s dif\u00edcil, introducir en tu rutina habitual el entreno de running. Os aconsejamos que sean un m\u00ednimo de tres o cuatro d\u00edas a la semana y un m\u00e1ximo de seis. Tan negativo es para vuestros resultados la falta de entreno como la falta de recuperaci\u00f3n, por este motivo, os aconsejamos al menos un d\u00eda de descanso completo a la semana.<\/span><\/p>\n<h3 style=\"text-align: left;\"><strong><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\"><span style=\"color: #800080;\">Nuestro plan de entreno de running<\/span><\/span><\/span><\/strong><\/h3>\n<ul>\n<li><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\"><span style=\"color: #800080;\"><strong>LUNES<\/strong>:<\/span> Carrera tranquila, empieza por 6 y cada semana ves aumentando dos kil\u00f3metros hasta llegar a 12-14. Os recomendamos que no sea a m\u00e1s del 75% de vuestra frecuencia cardiaca m\u00e1xima.<\/span><\/span><\/li>\n<li><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\"><span style=\"color: #800080;\"><strong>MARTES:<\/strong><\/span> Series cortas. 15 minutos de rodaje tranquilo y 8 series de un minuto a vuestro ritmo m\u00e1ximo con 2 minutos de recuperaci\u00f3n. 15 minutos de running en cool down.<\/span><\/span><\/li>\n<li><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\"><span style=\"color: #800080;\"><strong>MI\u00c9RCOLES:<\/strong><\/span> Descanso.<\/span><\/span><\/li>\n<li><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\"><strong><span style=\"color: #800080;\">JUEVES:<\/span><\/strong> Series largas, a un ritmo entre el 75-85% de vuestra frecuencia cardiaca m\u00e1xima, correr 5 series de un kil\u00f3metro con 5 minutos de running entre series al 60-70%.<\/span><\/span><\/li>\n<li><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\"><span style=\"color: #800080;\"><strong>VIERNES:<\/strong><\/span> Descanso.<\/span><\/span><\/li>\n<li><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\"><span style=\"color: #800080;\"><strong>S\u00c1BADO:<\/strong><\/span> Rodaje tranquilo de una hora.<\/span><\/span><\/li>\n<li><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\">*<span style=\"color: #800080;\"><strong>DOMINGO:<\/strong><\/span> Descanso o bien rodaje de 15 kil\u00f3metros a un ritmo tranquilo.<\/span><\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-family: verdana, geneva, sans-serif; font-size: 12pt;\">Si solo pod\u00e9is correr tres d\u00edas, os recomendamos que descans\u00e9is el martes y si pod\u00e9is correr seis d\u00edas a la semana, el viernes a\u00f1adir\u00edamos una carrera progresiva de 50 minutos.<\/span><\/p>\n<h3 style=\"text-align: left;\"><strong><span style=\"color: #800080; font-family: verdana, geneva, sans-serif; font-size: 12pt;\">Los suplementos deportivos para un correcto entreno de running<\/span><\/strong><\/h3>\n<p><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana, geneva, sans-serif;\">Todos los d\u00edas antes de entrenar tomad un\u00a0<\/span><a style=\"font-family: verdana, geneva, sans-serif; text-align: justify; line-height: 1.6;\" href=\"..\/..\/..\/..\/es\/productos\/todos-los-productos\/thermocarnitin-xl\" target=\"_blank\" rel=\"noopener noreferrer\">Thermocarnitin XL<\/a><span style=\"font-family: verdana, geneva, sans-serif;\"> os ayudar\u00e1 a obtener energ\u00eda utilizando vuestra grasa <\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana, geneva, sans-serif;\">como sustrato<\/span><span style=\"font-family: verdana,geneva,sans-serif;\">\u00a0energ\u00e9tico. Despu\u00e9s de los entrenos intensos m\u00e1s largos, a partir de 45-50 minutos, tomad Recoplus, uno de los recuperadores m\u00e1s eficaces que existen a d\u00eda de hoy en el mercado. El Recoplus es un recuperador integral que os ayudar\u00e1 en la recuperaci\u00f3n energ\u00e9tica, muscular y org\u00e1nica, sobre todo notar\u00e1s una sensaci\u00f3n de recuperaci\u00f3n y estado energ\u00e9tico \u00f3ptimo al d\u00eda siguiente. Se debe tomar durante la media hora posterior al ejercicio!!!<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana, geneva, sans-serif;\">Tambi\u00e9n os recomendamos este b\u00e1sico imprescindible, el <\/span><a style=\"font-family: verdana, geneva, sans-serif; line-height: 1.6;\" href=\"..\/..\/..\/es\/productos\/todos-los-productos\/vitacomplex-c-e\">Vitacomplex C+E<\/a><span style=\"font-family: verdana, geneva, sans-serif;\">. Este suplemento deportivo mejorar\u00e1 la protecci\u00f3n antioxidante frente a los radicales libres y disminuir\u00e1 el da\u00f1o muscular producido por el ejercicio mejorando la recuperaci\u00f3n y previniendo la disminuci\u00f3n de la funci\u00f3n inmune t\u00edpica de la actividad f\u00edsica intensa o de grandes cargas de trabajo.<\/span><\/span><\/p>\n<h3 style=\"text-align: justify;\"><strong><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\"><span style=\"color: #800080;\">Evita las lesiones:<\/span><\/span><\/span><\/strong><\/h3>\n<ol>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt; color: #000000;\"><span style=\"font-family: verdana, geneva, sans-serif;\"><strong>Calienta<\/strong><\/span><span style=\"font-family: verdana, geneva, sans-serif;\"> diez minutos con estiramientos espec\u00edficos del tren inferior antes de cada entreno y no te olvides de estirar al acabarlos.<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt; color: #000000;\"><strong>Descansa <\/strong><span style=\"font-family: verdana, geneva, sans-serif;\">lo suficiente entre los entrenos y si un d\u00eda te sientes muy cansad@, no entrenes. No olvides que sin recuperaci\u00f3n no hay mejora.<\/span><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><span style=\"color: #000000;\"><strong>Duerme<\/strong><\/span><span style=\"font-family: verdana, geneva, sans-serif;\"><span style=\"color: #000000;\"> entre siete y ocho horas<\/span> cada d\u00eda y mant\u00e9n una nutrici\u00f3n deportiva adecuada para recuperar los nutrientes que necesitas.<\/span><\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: left;\"><strong><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\"><span style=\"color: #800080;\">El d\u00eda de la carrera<\/span><\/span><\/span><\/strong><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana,geneva,sans-serif;\">Llega con antelaci\u00f3n, calienta y col\u00f3cate en tu caj\u00f3n de salida con tiempo. El d\u00eda de la carrera son imprescindibles los siguientes <\/span><span style=\"font-family: verdana, geneva, sans-serif;\">suplementos deportivos: el\u00a0<\/span><a style=\"font-family: verdana, geneva, sans-serif; line-height: 1.6;\" href=\"..\/..\/..\/es\/productos\/todos-los-productos\/energy-daily-pack\">Energy Daily Pack<\/a><span style=\"font-family: verdana, geneva, sans-serif;\"> (formado por\u00a0<\/span><a style=\"font-family: verdana, geneva, sans-serif; line-height: 1.6;\" href=\"..\/..\/..\/es\/productos\/todos-los-productos\/energyplus\">Energy Plus,<\/a><span style=\"font-family: verdana, geneva, sans-serif;\">\u00a0<\/span><a style=\"font-family: verdana, geneva, sans-serif; line-height: 1.6;\" href=\"..\/..\/..\/es\/productos\/todos-los-productos\/powerbomb\">PowerBomb<\/a><span style=\"font-family: verdana, geneva, sans-serif;\"> e <\/span><a style=\"font-family: verdana, geneva, sans-serif; line-height: 1.6;\" href=\"..\/..\/..\/es\/productos\/todos-los-productos\/isopower\">Isopower<\/a><span style=\"font-family: verdana, geneva, sans-serif;\">) y el <\/span><a style=\"font-family: verdana, geneva, sans-serif; line-height: 1.6;\" href=\"..\/..\/..\/es\/productos\/todos-los-productos\/recovery-plus\">RecoPlus<\/a><span style=\"font-family: verdana, geneva, sans-serif;\">.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana, geneva, sans-serif;\">40 minutos antes de la salida toma disuelto en agua el <\/span><strong>Energyplus<\/strong><span style=\"font-family: verdana, geneva, sans-serif;\">. Son hidratos de bajo \u00edndice gluc\u00e9mico que cargar\u00e1n tus dep\u00f3sitos de energ\u00eda, es como llenar el dep\u00f3sito de gasolina.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana, geneva, sans-serif;\">30 minutos antes t\u00f3mate el\u00a0<\/span><a style=\"font-family: verdana, geneva, sans-serif; line-height: 1.6;\" href=\"..\/..\/..\/es\/productos\/todos-los-productos\/powerbomb\">PowerBomb<\/a><span style=\"font-family: verdana, geneva, sans-serif;\">. Los PowerBomb son suplementos deportivos que mejoran todos tus sistemas de producci\u00f3n de energ\u00eda y te ayudar\u00e1n adem\u00e1s a mejorar tu concentraci\u00f3n.<\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><span style=\"font-family: verdana, geneva, sans-serif;\">Dentro de los treinta minutos posteriores a la carrera es imprescindible que tomes hidratos de carbono y prote\u00ednas, por este motivo, t\u00f3mate el <\/span><a style=\"font-family: verdana, geneva, sans-serif; line-height: 1.6;\" href=\"..\/..\/..\/es\/productos\/todos-los-productos\/recovery-plus\">RecoPlus <\/a><span style=\"font-family: verdana, geneva, sans-serif;\">disuelto en 300-500 ml de agua. Cu\u00e1nto antes, mejor! Te sentir\u00e1s recuperado y en forma!<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Despu\u00e9s de las fiestas, llega el momento de proponerse nuevos retos y metas deportivas. En el consejo de este mes os daremos una serie de pautas sencillas, pero imprescindibles, para que pod\u00e1is planear con \u00e9xito una carrera de diez kil\u00f3metros, tanto si es la primera vez como si lo que quer\u00e9is es mejorar vuestra marca [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5015,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3,431,440,1],"tags":[93,135,152,247,17,13,167,554,136],"class_list":["post-275","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articulos","category-endurance-resistencia","category-running-trail","category-suplementacion","tag-carrera","tag-consejos","tag-correr","tag-endurance","tag-entrenamiento","tag-evitar-lesiones","tag-nutricion-deportiva","tag-recomendaciones","tag-running"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - 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